Is Mackerel Healthy?
How a small but mighty fish can be a great addition to your diet.
What Is Mackerel?
For starters, mackerel isn’t just one fish. There are many types of fish that we refer to commonly as mackerel, such as Atlantic mackerel, king mackerel, jack mackerel and more. Mackerel usually belongs to the Scombridae family, but species like jack mackerel and horse mackerel belong to the Trachurus family. All these fish are small, oily fish.
Most canned mackerel are the small, mild, meaty Atlantic mackerel, and that’s the kind we used to can and sell. Our new source is jack mackerel from Chile.
Is Mackerel Good for You?
Eating mackerel can benefit your brain, heart and muscles, as well as cell function throughout your entire body. Here are other reasons to consider mackerel:
Helps Keep the Brain and Nervous System Healthy
Mackerel is rich in omega-3 fatty acids—a type of polyunsaturated fat found in each of your cells, supporting their healthy function. Omega-3s are crucial to brain development in utero and early childhood. Mackerel also provides choline, a nutrient involved in regulating memory, mood and muscle control.
Promotes Heart Health
The best-known omega-3s, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have proven especially effective at protecting the heart. According to the Food and Agriculture Organization of the United Nations, a daily intake of 250 milligrams of EPA and DHA reduces the risk of developing cardiovascular disease. The American Heart Association recommends that adults eat two servings of mackerel per week, because each 100-gram (3.5-ounce) serving of mackerel contains 898 mg of EPA and 1,401 mg of DHA.
May Protect Against Type 2 Diabetes
According to a study in the journal Nature Reviews Cardiology, polyunsaturated fatty acids—abundant in mackerel—have been shown to reduce the risk of developing type 2 diabetes.
Builds and Repairs Muscles
Eating about 20 grams of protein before going to bed can help your body build and repair muscles while you sleep. Mackerel’s high protein content of well over 20 grams per serving makes it a healthy bedtime snack. Mackerel is also a source of the amino acids called leucines, which promote muscle growth too.
The Nutritional Benefits of Mackerel
Besides being rich in omega-3s and protein, jack mackerel is also an important source of many other essential vitamins and minerals. According to the USDA, a 100-gram serving of cooked jack mackerel contains:
- 23.2 protein
- 241 mg calcium
- 2.04 mg iron
- 37 mg magnesium
- 301 mg phosphorous
- 194 mg potassium
- 37.7 micrograms of selenium
- 85 mg choline
- 6.94 micrograms B12
- 7.3 micrograms D2 + D3
- 1.03 mg Vitamin E
- 430 mg EPA omega-3
- 100 mg DHA omega 3
Is Canned Mackerel Good for You?
Yes. Mackerel that’s been cooked and preserved by canning retains all the health benefits of fresh mackerel, including vital omega-3 fatty acids and protein. Also, canned mackerel is ready to eat and easy to grab from your pantry or pack, so chances are you’ll get its benefits more often.
Most canned mackerel is salted and highly flavorful, so the recommended serving size is small. Keep an eye on how much you eat if sodium is an issue for you—the daily limit for sodium is three to five grams, less if you have high blood pressure.
What Does Mackerel Taste Like?
A bit like tuna, but milder in flavor. If you’re not a fan of fishy-tasting fish, try canned mackerel.
How Do I Eat Canned Mackerel?
Either straight out of the can, or just like you’d eat canned tuna. Toss the plump little fillets into a salad, flake them up for a Canned Mackerel Melt sandwich or add to pasta.
